December 4, 2019

My experience with Richelle was really eye opening to say the least. If you think about it, our first steps ever as babies start a little wobbly but once we get our feet moving there is no stopping us. As toddlers we are always being chased after, always moving, always running. As we get older some of us keep running but not all of us have sought to understand the proper technique to running. I know I definitely did not!

Ottawa, Running, RMT, Stephanie LanthierAs a teenager, I developed shin splints and was told to run on the balls of my feet but I was never taught the true reason behind it. After having Richelle assess my running today, I am truly enlightened! It’s such a natural thing, running that I think we all sort of take it for granted, and think that we instinctively just  know how to do it properly. So what’s happening to a lot of us, if we don’t jog/run/move properly, we are teaching our bodies to compensate.  And when we compensate, we weaken other areas and cause imbalances. If these imbalances become our new normal, we become more prone to injury. Don’t get me wrong, cardio is cardio and it’s not everybody’s favourite, but if we were all taught how to jog properly and run without hurting ourselves or sore in the following days, don’t you think you we’d all enjoy it more?


Now, I do enjoy jogging. I would jog outside all year round if snow and ice wasn’t a hazard for me. It was always nice to jog but I was never consistent with it, and after Richelle brought some things to my attention today, I’ve gained a bit of clarity as to why. As I write this, I realize the way that  I was running always felt “heavy”. What I mean by this, and as Richelle mentions in my first video, I jog with an excessive vertical oscillation (up/down movement) which made me expend more energy than what is efficient. Not only was I losing more energy due to the vertical oscillation, I felt 10X more heavy on my feet. That realization on its own makes me look at running with a whole new perspective. Who wants to feel like an elephant rumbling along when you can feel like a gazelle floating through the air?! Sign me up!! The small adjustment we made to my technique changed everything! Such a minor change, this one detail, has motivated me to start back up again with the running. And it gives me the confidence that I’ll be doing it more efficiently, and with a lesser chance of injuring myself now that I’m not forcing my body to compensate!

Richelle has a way of listening to your story and assessing your form that really motivate you towards achieving your goals, fine tuning your technique to get you where you want to be. She gave me the awareness and education that I needed to bring my jogging to the next level and not only did she provide me the tools, she gave me types of running that may peak my interests and be a better fit for me.  (I am a very competitive individual and I love a challenge!) I mentioned that I can get bored easily so she suggested trail running during the warmer seasons and snowshoe running during the winter season, saying that these types of running may provide me with a challenge, a challenge that will fill the boredom and spark the individual competitiveness inside me that I am seeking. Can’t wait to try these out!

Her brightness and passion for running truly shows and it has pushed me to a place where it makes me want to grow myself as a person, especially in terms of starting back up with the running. That’s true empowerment 101!! That’s not something you can teach someone and it is totally captivating!

I have a newfound respect for running and appreciation for those that do it well! But we can learn! And if we can be educated on something like jogging and running, that opens the door to learning about how to improve ourselves overall in terms of wellness.

If you’ve experience pain while running or are just interested, like myself, in what you can do to improve your running, Richelle is your girl!

Check out her page on Facebook, Running With Richelle here!

And don’t forget to follow  my page on Facebook as well! 

Stephanie Lanthier

Posted in #TrySomethingNew, Uncategorized by Pat Moore | Tags: , ,
November 13, 2019

Get to know Alicia in this quick, fun little Q&A 🙂

What are your passions?

In life, I love pushing myself and seeing how far I can go. I love pole fitness and how it allows me to move my body and use my strength in different ways than I use in the gym. I am also very passionate about Spartan races, I have been doing them for 4 years now and completed my first trifecta this year (next goal is 2 x trifectas!). In regards to massage therapy, I love helping my clients gain more mobility and live a pain free life in whatever it is they love to do. I’ve always loved the rehab aspect and helping clients regain or even surpass their limits prior to injury.

Favorite food? Drink?

I loooove peanut butter ice cream 🍦🍦 (specifically the kind from loblaws candy shoppe), and my favourite drink is good ol water. 

If you could visit anywhere in the world, where would you go?

If I could visit anywhere in the world, it would be New Zealand. I love nature and natural scenery (hills, oceans, forests), as well as old architecture, and New Zealand just looks absolutely breathtaking.

What is your specialty in your field of work?

I love working with rehab clients and TMJ clients. I love seeing improvement and hearing back how something we’ve done has helped my clients. A lot of clients who have jaw pain were hesitant to try intra-oral massage, but after the first session, were very happy with how they felt afterwards.

Secret talent?

Pole fitness! 

What energizes you at work?

What really energizes me is having a positive and upbeat work environment with amazing coworkers! ✔️ and ✔️!



What’s your biggest work pet peeve?

When linens aren’t restocked in the room or if my lotion/gel bottle is greasy because it wasn’t washed.

Posted in Uncategorized by Pat Moore
November 13, 2019

Get to know Michelle in this quick, fun little Q&A 🙂

What are your passions?

My passion is CrossFit. I’ve been doing it for 4 years now. I remember when I first started out how much I dreaded going to classes because of how difficult they were. I couldn’t wait to be finished my 6 month membership so that I could never return. Now here we are 4 years later and I couldn’t imagine my life without it. I’ve gained so much strength and confidence as well as creating many friendships that will last a lifetime.

Favorite food? Drink?

My favourite food is pizza with a good garlic dipping sauce. 🍕 My go to is pepperoni, hot peppers and bacon from Gabriel’s. My favourite drink at the moment is hands down the nitro pumpkin cream cold brew with .5 sugar free vanilla and light foam from Starbucks.The pumpkin cream on top is just enough to enjoy fall in a cup without going overboard. 🍂

If you could visit anywhere in the world, where would you go?

I’d love to visit Iceland around Christmas time. They have a few Christmas trees that stay up year around, and I just think that’s really cool so I can only imagine what Christmas time would be like. Of course , I’d love to visit the hot springs and swimming pools such as the Blue Lagoon, and the Secret Lagoon.

What is your specialty in your field of work?

Since I am still new in this field, I’m not sure what my specialty is yet, however, I look forward to figuring it out.

Secret talent?

My secret talent is I used to be in animation so I can draw really well. Another secret talent is handstands and handstand walking. I love being able to do them at anytime, any place! 🤸‍♀️

What energizes you at work?

What energizes me at work is being with a great group of individuals who have goals and work hard at what they do.

What’s your biggest work pet peeve?

A work pet peeve I have is people talking over someone else that is trying to speak or explain what they’re talking about.

Posted in Uncategorized by Pat Moore
November 8, 2019

Hi everyone! Dr. Lovely here, Chiropractor at Whole Therapy Lancaster!

Many of us think we’re in reasonably good shape but, do you give your spine a second thought? We go on about our days at work in a not so perfect posture for prolonged hours;  Some of us slump on a couch or favorite chair in a lousy position in the evening to relax ,never even thinking what effect that may have on our spines!

Our spines are designed with specific curves and joints that must align with each other for optimal functionality.  When we place our spines in abnormal,  awkward postures for prolonged periods of time with no movement, it is a recipe for disaster and  leads to unhealthy  spines!  What are some of the issues that you may encounter?? Well I’m glad you asked!!

  • Decreased range of motion
  • Pain
  • Early signs of arthritis
  • Actual changes to the curves of the spine

Being aware of your posture can go a long way in helping to curb the effects of joint misalignment. Be sure to get up and move around for at least 60 seconds every 60 minutes! Set an alarm on your phone, get up and grab a glass of water, do a lap of the office, anything to get you out of the awkward posture!

And of course, being proactive with self care doesn’t hurt either. Book an appointment with myself or one of our other fantastic Chiropractors.

Can’t wait to meet you! 😊

Dr. Jennifer Lovely

Posted in Uncategorized by Pat Moore
November 6, 2019

Massage Therapy OttawaAre you feeling sluggish, perhaps run down? Is that seasonal slump hitting you? Yep, you guessed it.

Winter Is Coming

Self care is KEY during the winter season! Longer nights and shorter days means less vitamin D and sun rays.  At this time of year, it is crucial to step up our self care game, and I am here to help you take a step in the right direction!

One option for combating the SAD’s  (seasonal affective disorder) is meditation. 

We have 2 systems in our body: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). The SNS is our “flight or fight” system where we are constantly stimulated and always go go go. Where as our PNS is our “rest and digest”. When we find ourselves “stuck” in  fight or flight mode, this can put our systems in to a state overdrive or even burn out!  A lot of this can be attributed to SADS and seasonal stress!!  Meditation can certainly help calm an overly stimulated SNS system and with the longer nights and shorter days ahead, what better time than to take advantage of the darkness and meditate?! 

During the winter season things can get stressful!! Christmas is right around the corner and everyone is trying to meet deadlines for the new year. I also definitely don’t see anyone outside in the snow “catching rays”.

Start by taking 20 minutes out of your daily routine and try out some belly breathing exercises. TRY taking nice big deep belly breaths and focusing on inhaling for 3 seconds and exhaling for 3 seconds.

It doesn’t need to be fancy. Have a seat in a favorite chair, sit on the ground with your legs crossed or even lay down flat on a yoga mat. The idea is that you take time to relax and think inwards, focusing on what is going on in your body. Can you feel where you hold all your stress? Are you allowing your jaw to un-clench and eyebrows to relax? 

** Keep in mind – if you are resting your eyes, trying to meditate and all you can think of is the work that you haven’t finished, maybe meditation is not for you. 

If meditation is really not your cup of tea, booking  a massage is really the next best thing (who am I kidding… it’s definitely the best thing ever!)  Massage Therapy brings a multitude of benefits to your systems, but 3 key points that are crucial during this seasonal slump.

  • Massage increases your PNS, which is the “rest and digest” system. Aka the belly gurgles or falling asleep during your treatment. It allows you to feel more rested and turns off your sympathetic system that may always seem to be firing on all cylinders.  
  • Massage decreases levels of cortisol in the body. Bye bye stress! 
  • Massage increases the levels of dopamine and serotonin in the body. These neurotransmitters in the brain help balance your mood. OH HAPPY DAYS!!

Whether its at home or in a treatment room at Whole Therapy, these are all things our systems need during this gloomy time of the year. Self care allows us to stabilize, take a much needed deep breath, and balance our bodies to prevent imbalances such as burn out or seasonal slumps. Try it out at home with some meditation or stretching and if it’s not cutting it, come on in and book a massage. It’s time to take care of our bodies, as we only have one to live in.

Stephanie Lanthier


October 30, 2019

The Graston Technique was developed over 20 years ago when a patient was not satisfied with the rehabilitation regimen suggested to him following surgery.  Recovery was taking too long and was not providing him with the range of motion he was looking for. In search for a better option, he began researching and consulting with a number of medical industry professionals. Through this process, he established a set of stainless steel tools to help break down the scar tissue that was limiting his mobility. He created six different instruments, all uniquely designed for specific areas of the body to encourage faster and more effective healing. The techniques used to apply these tools promotes overall health and wellness, and is now known as The Graston Technique. It is an excellent, evidence-based, non-invasive healing method for those wishing to reduce acute, chronic, and post-surgical pain.

When you suffer from a strained muscle, or a pulled ligament or tendon, the soft tissues experience trauma. This can result in scar tissue developing around these structures, which then causes restrictions and reduced mobility as the surrounding fascia tightens up. Therefore, the focus of The Graston Technique is to break down this scar tissue and fascia and ultimately freeing everything up to move the way it was designed. When applied correctly, patients see a notable difference in reduced pain and increased function.

One of the unique elements of The Graston instruments is that they enhance the clinician’s ability to detect adhesions, scar tissue, and/or restrictions in the affected areas. An initial step to the technique is to run one of the tools over the area. During this process, it “catches” on fibrotic tissue. As the restricted areas immediately appear red in colour relative to the other surrounding areas, the practitioner knows that those areas are what need attention. Once the practitioner identifies the proper location, he/she uses the specific instrument(s) for that area to break up the scar tissue, which the body then absorbs. What makes The Graston Technique so effective is that it treats the area from multiple directions to accommodate for any irregular formation of scar tissue.  During this process, temporary inflammation in triggered, which is incredibly beneficial for the injury, as it increases the rate and amount of blood flow, and initiates the healing process of the affected tissues.  Therefore, when applied correctly, The Graston Technique promotes the body to heal itself.  So not only is it a fantastic treatment for decreasing pain and improving mobilization for acute and chronic muscle tightness, it also improves your range of motion and decreases delayed muscle soreness, making it the preferred treatment for many major sports teams.


As just mentioned, The Graston Technique can treat multiple types of pain, in both acute and chronic stages. Patients with the following diagnoses make excellent candidates for this type of treatment:

  • Tendinopathies (all the conditions that end in -osis or -itis, such as Achilles tendinitis, medial/lateral epicondylitis and greater trochanteric bursitis)
  • Fascial syndromes (such as trigger finger, plantar fasciitis, ITB syndrome)
  • Ligament pain syndromes (such as ankle sprains or other types of sprains)
  • Edema/swelling reduction
  • Post-surgical or traumatic scars/adhesions
  • Entrapment syndromes (carpal/tarsal tunnel, ulnar entrapment, thoracic outlet).

Benefits of The Graston Technique include:

  • Breaks up and releases any adhesions, resulting in decreased pain
  • Reduced scar tissue
  • Increased mobility
  • Decreased back & neck pain
  • Sports injury relief
  • Repetitive work injury relief
  • Decreases migraines & headaches

Possible risks and complications are quite minimal when using this technique, and the side effects generally only last for1-2 days, but most patients experience the following in the treated areas:

  • Bruising
  • Soreness
  • Redness

Over the 20 years since its discovery, The Graston Technique has become one of the most sought after treatments for all individuals. Regardless of the type and severity of the pain experienced, this approach is so effective that patients rarely walk away without noticing significant benefits. If pain is something you are currently experiencing, or have been experiencing for some time now, this treatment could be the answer you are looking for.



RMT Graston Technique

Cory Boyd, RMT
Personal Trainer
Graston Technique Provider
Bioflex Laser Therapy Provider
Rapid NeuroFascial Reset Provider
Certified Golf Fitness Instructor
Officially Running Out Of Room For Qualifications Guy 😉


Posted in Uncategorized by Pat Moore
October 30, 2019



It’s that time of year again. The leaves on the trees are changing and making their way to little (or big) piles on our front yards. Autumn and Winter never fail to conjure up fond memories. Whether its of playing in the leaves as a youngster, or flopping down in the snow to design your first snow angel, the memories stick with us and become tradition.

At Whole Therapy, we’ve got a little tradition of our own. Each year, we join collaborate with our friends in the business community to help spotlight some really amazing people, places, and products right here in our own backyard. Each of our collaborators give generously of their time and supply us with some pretty amazing prizes to include in the draw.

This will be our 3rd seasonal #WinThisBasket event and we just can’t wait to get it started! If you haven’t participated before, the rules are very simple:

  • Refer a friend to Whole Therapy (either location!) and receive a ballot entry for the grand prize.
  • If your referral books an appointment when we contact them, they will receive a ballot and you will receive an additional 5 ballots!
  • SHARE and tag us on our #WinThisBasket posts on Facebook or Instagram and receive an additional ballot!


Easy Peasy Lemon Squeezy!





Posted in Uncategorized by Pat Moore
October 24, 2019

Are you experiencing tired eyes or a raccoon mask of pain wrapping around from your eyes to behind your ears? You may be experiencing a suboccipital trigger point. These 8 small muscles pack a punch and can cause some serious headaches around and behind the eyes.

Sitting in a head forward posture for long periods at a time can promote these trigger points/knots to form and build up. Add in a dash of stress and voila, you’ve got yourself a live tension type headache for the day. 

Here are some tips and tricks to help relieve the superficial tension you are experiencing from these angry little muscles.

Self Massage Using A Yoga Or Lacrosse Ball

Lie on your back and place the ball right under the base of your skull. While taking a nice deep breath, on the exhale, allow your head to roll towards one side, focusing specifically on one side at a time.

**No need to press into the ball. Allow gravity and your deep belly breathing to allow these muscles to melt away into the ball. Believe me. If they are sore, you will feel it.

Chin Tucks

It’s time to stretch them out with some chin tucks: In an upright position, use two fingers on your chin to guide your chin directly back into a double chin. Yes, I know, it is not a flattering exercise but it does help! Hold the double chin for 3 seconds and release. I would repeat this 5 times, twice daily to notice a difference within these muscles.

**Make sure while performing this exercise that you do not tilt your  head up or down. We want to solely target the suboccipitals without straining anything else.


The suboccipital may be a smaller muscle in the body but they can sure leave a mighty big mark on our day to day lives when they’re angry with us. Give these exercises a try the next time you start experiencing suboccipital tension pain. It may not just be due to straining your eyes by staring at a computer screen for long hours.



Stephanie Lanthier

Posted in Uncategorized by Pat Moore
October 8, 2019

The placebo effect: Often called the expectancy effect, it’s the ability of our minds to powerfully influence healing in the body. Most are familiar with this concept, with many caring physicians integrating it into their practice to enhance the benefits of whatever treatments they prescribe. 

The dark side of the placebo effect is the nocebo effect. It’s the mind’s equally powerful ability to prevent healing due to negative expectations or limiting beliefs. Sometimes seriously ill patients overhear their physician talking about their case with other staff. The words used, depending on the subconscious programming triggered in the patient may mean the difference between health and illness. Healthcare professionals need to realize words matter; they have power to harm or heal. As patients, the words we use about ourselves matter too.

Being an Integrative Therapist working with conditions such anxiety, depression, grief, trauma, PTSD and self-sabotage, I see the effects of this all too often. A “treatment resistant” client will be responding very well but suddenly seem to hit a wall.  When we explore the reason or reasons for the impasse, I often hear that their psychiatrist or other “expert” has told them “that’s just the way they are”. They have a chronic condition. Basically, “get used to it”. 

I vividly remember one PTSD client who was doing quite well as we used Emotional Freedom techniques (EFT, Tapping) and Picture Tapping Techniques (PTT). During one session we suddenly lost traction. As we began to explore what might be standing in the way of further progress, she reflectively commented “my psychiatrist and clinical psychologist both told me, you know, you’re never going to be the same woman again.”

To her subconscious mind, they’re the experts. What they say must be true.

I then pointed out “there’s an element of truth in that, but it’s not the whole truth. You’re also not the same woman after you read a book, meet with a friend, have a good meal or take a walk in the park. It doesn’t mean you’ll never be a woman who feels confident, safe and secure again.” This opened the door to further progress and she also processed the anger that came up. She felt these comments had stolen her hope. 

Sometimes just being aware of these possible blockages to recovery can help. Other times we need a compassionate helping hand.  Is the nocebo effect, the words you tell yourself or limiting beliefs standing in your way?

If so drop by our clinic for a Health Pass. This covers the $80.00 initial consult fee to meet with David Gilbert our gifted Integrative Therapist. He can also be reached directly @ 613-747-5458.

Author: David E P Gilbert. David is a highly experienced Integrative Therapist particularly focused on anxiety/depression, stress, burnout, grief, trauma or PTSD, Post Concussion Syndrome and self-sabotage.  Being trained in a number of modalities including Emotional Freedom Techniques and PTT (Picture Tapping Techniques), he works with clients both in-office and via phone or video cam across the world. Work so powerful it’s guaranteed. 

Posted in Uncategorized by Pat Moore
October 2, 2019

Get to know Melanie in this quick, fun little Q&A 🙂

What are your passions?

I’m a book nerd. 📚🤓 Give me a good book and I can get lost in it for hours. I also enjoy photography. Whether it’s taking pictures of nature or of people, taking pictures makes me happy. I also joined an axe throwing league 2 years ago and even though I’m still improving my throw, I’ve met some of the most incredible people in this league and I love it!

Favorite food? Drink?

That’s a tough one! I’ll have to go with lasagna or a nice steak. As for drinks, a nice red wine and anything peppermint! (peppermint mocha, hot chocolate or tea)

If you could visit anywhere in the world, where would you go?

Scotland and Ireland. Don’t know who wouldn’t want to those places!

Secret talent?

I can make chocolate disappear. 🍫

What energizes you at work?

Working in a positive environment and challenging myself by learning new things.

What’s your biggest work pet peeve?

Clutter. I work best when my work area is organized and clean. Aside from that, I’m very easy going. 

Posted in Uncategorized by Pat Moore